Yahoo Lifestyle The One Thing a Cardiologist Is Begging You to Start Doing ASAP If You Have High Cholesterol
Having high cholesterol can put you at risk for a host of medical conditions. And contrary to what you might think, women are affected by high cholesterol at similar rates as men, especially once they reach menopause.
“During menopause, women experience several hormonal changes that can significantly impact their cholesterol profile,” Dr. Estelle Jean, MD, a cardiologist at MedStar Health in Silver Spring, Maryland, tells Parade. As estrogen levels decline, many women see an increase in LDL (or low-density lipoprotein—a.ka., the bad cholesterol), a decrease in HDL (high-density lipoprotein, or the good cholesterol), and elevated triglycerides, a type of fat in your blood.
“Estrogen helps maintain higher levels of HDL, which helps remove LDL cholesterol from the bloodstream,” Dr. Jean explained.
Still, younger women can also experience higher cholesterol, especially if they’re taking oral hormonal birth control, according to cardiologist Dr. Stephanie Saucier, MD—and so can people taking hormone blockers or those who’ve had breast cancer. Pregnant women sometimes also experience temporary high cholesterol, Dr. Jean noted.
Fortunately, there are some lifestyle changes that you can embrace to lower your cholesterol, which will, in turn, help lower your risk of heart disease, stroke and other health conditions. Even if you don’t have high cholesterol, Dr. Saucier says these habits will help prevent it.
The No. 1 Lifestyle Habit to Change for High Cholesterol
Exercise, exercise, exercise!
“Increase physical activity, reduce sedentary behavior and have a regular exercise routine,” advises Dr. Randy Gould, DO, a cardiologist at Manhattan Cardiology in New York City and contributor to LabFinder.
Dr. Gould says that getting at least 150 minutes of moderate-intensity exercise every week can help you manage your weight and help lower LDL and raise HDL cholesterol.
Any physical activity is beneficial, so choose something you enjoy and will stick to. Dr. Saucier recommends aerobic exercises, like walking, cycling, swimming or jogging. Dr. Jean also suggests adding in strength training, such as weightlifting or using resistance bands, noting, “Resistance training helps build lean muscle mass, which can help increase your metabolism and promote better cholesterol control.”
Keep in mind that everyone responds to exercise differently, she adds, so the exact amount of cholesterol lowering from physical activity can vary from person to person based on age, genetics and current fitness levels.
Related: The Nightly Habit Cardiologists Are Begging You to Never, Ever Do
Get Your Diet In Check, Too
Diet—along with exercise—plays a key role in lowering cholesterol and helping you maintain healthy levels. The diet-exercise combo will help you lose weight and maintain a healthy weight, which is crucial for people with high cholesterol, Dr. Saucier says. Research shows that weight loss of 5% to 10% brought significant reductions in triglycerides, total cholesterol and LDL cholesterol.
The specific dietary changes you should make vary based on your overall health, so Dr. Saucier suggests talking to your doctor for help. But here are a few changes to consider as a start:
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Stay away from ultra-processed foods
Packaged meals, sweets, crackers and soft drinks often contain a long list of unrecognizable ingredients. Dr. Saucier suggests minimizing your intake of these ultra-processed foods.
A 2023 study suggested that eating these items was connected with “unfavorable triglycerides profiles” and increased cholesterol. Other research notes that ultra-processed foods can worsen your overall diet, which could raise your cholesterol.
Of course, there are systemic and socioeconomic issues that can factor in with this, too—if you live in a food desert and/or have low income, it's a lot harder to afford, say, kale or salmon that can go bad when shelf-stable packaged options are everywhere. The key is to do what you can.
Choose healthy fats
Reducing your total fat and saturated fat is crucial for lowering cholesterol. Only 25% to 35% of your daily calories, at the most, should come from fat, according to MedlinePlus. Instead of saturated fats, opt for unsaturated oils, like olive and safflower oil.
Dr. Gould suggests choosing nuts, seeds and avocados—and, instead of salt, flavor foods with herbs and spices. Limiting red meat consumption and opting for lean protein sources like poultry, fish and low-fat dairy can also help lower your fat intake, per Dr. Jean.
Related: The #1 Mistake To Avoid When Taking a Cholesterol Medication
Eat more fiber
Soluble fiber helps keep cholesterol from being absorbed into your digestive tract. So, aim to get 10 to 25 grams of it every day. The best sources of soluble fiber are fruits, vegetables, whole grains, beans and nuts. These foods will also give you plenty of vitamins and minerals, which is good for your overall health.
Related: The 1 Fruit to Eat Every Single Day If You Want to Lower Cholesterol, According to Cardiologists
Limit alcohol
Drinking an extra glass of wine or one too many margaritas can add extra calories to your diet and increase your risk for heart disease by as much as 45% because it raises your blood pressure and triglycerides. Women should limit their alcohol intake to no more than one drink a day and men to two.
Related: Cardiologists Beg People to Stop This Common Habit ASAP
Embrace the Mediterranean Diet
One way to incorporate many of these dietary changes into a single eating pattern is by embracing the Mediterranean diet, Dr. Jean says. It emphasizes vegetables, fruits, whole grains, fish, beans, olive oil, nuts and seeds, and has been shown to improve cholesterol.
“Several factors can influence the outcome, including the individual's initial cholesterol levels, adherence to the diet and the presence of other risk factors,” Dr. Jean notes.
Related: The One Diet That Will Actually Lower Your Heart Attack Risk, According to Cardiologists
Do You Still Need to Take Medication for High Cholesterol?
Working to lower your cholesterol should be a “multifactorial approach” that includes diet, exercise and possibly medications, Dr. Gould recommends.
In some instances, lifestyle changes alone can help lower cholesterol levels, but some people still need to take medication. Patients with high cholesterol due to genetics often don’t see as much of a reduction in their levels with just lifestyle changes and usually need medication, too, according to Dr. Saucer.
“It's important to work closely with your healthcare provider to determine the best approach for managing your cholesterol levels,” Dr. Jean says. “They can help you develop a personalized treatment plan that combines healthy lifestyle modifications with medication, if needed, to achieve the best results for your specific situation.”
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Related: What's More Important for Heart Health: Lowering Dietary Cholesterol or Saturated Fat?
Sources:
Estelle Jean, MD, a cardiologist at MedStar Health
Stephanie Saucier, MD, cardiologist
Randy Gould, DO, a cardiologist at Manhattan Cardiology and contributor to LabFinder
Common Misconceptions about Cholesterol, American Heart Association
"Cholesterol and Breast Cancer Pathophysiology." Trends in Endocrinal Metabolism
"Physical Activity, All-Cause and Cardiovascular Mortality, and Cardiovascular Disease." Medicine and Science in Sports and Exercise
"Association between ultra-processed foods intake with lipid profile: a cross-sectional study." Scientific Reports
"Effects on cardiovascular risk factors of weight losses limited to 5%–10%." Translational Behavioral Medicine
